Week 12: Runner's nightmare, thy name is Iliotibial Band!

With my aforementioned ice bath, all general pains associated with my running magically disappeared... well except for the IT band. There is a pricking pain every now and then and I can sense the pain even when it is not really hurting.

I have to reach out to my coach/trainers to see what course of action I have to take now. I am afraid they will ground me for a couple of weeks..Oh no :-o

I am currently following the HI-RICES (Hydration, Ibuprofen, Rest, Icepack, Compression, Elevation, Stretches) approach to mitigating the pain. For the gory details, these are the 3 common IT band stretches - source about.com

Stretch #1

1. Stand upright
2. Cross the involved leg BEHIND the opposite leg
3. Lean to the uninvolved side until a stretch is felt across the affected iliotibial band
4. Hold for 30 seconds
5. Repeat X 5

Stretch #2

1. Lay on your back
2. Bend the involved leg's knee
3. Grasp behind the bent leg's knee with both hands
4. Pull the involved leg toward the opposite shoulder
5. Hold for 30 seconds
6. Repeat X 5

Stretch #3

1. Sit with your legs out in front of you
2. Bend your knee and place the leg of the involved leg across your opposite leg placing your foot flat on the floor
3. Rotate your body to look over the shoulder on the involved side until a stretch is felt
4. Hold for 30 seconds
5. Repeat X 5

Pray !
sai.

Week 12: 12 miles OYO run!

I chose the same Evergreen area, on the road run for my 12 miles run. I am now glad that the ups/downs/flats don't mess up with my speed any more. It just messes up with my IT band! I got severe but bearable pains while running the miles 3 and 4. I kept up with it because I had a couple of tricks up my sleeve for recovery. So kept sucking on my gels and hydration through out the run. I did not stop for water breaks since I was carrying the hydration pack with me. I also found that by the time I got into mile 8, the pain has virtually disappeared.

Later, after completion of run, I just realized that it was the adrenaline that was masking the pain. As soon as I stopped, I got the pain in my IT band. Ok, now to the couple of tricks up my sleeve part ;-). While doing the usual ice pack on the sore spot, I sipped Cytomax antioxidant recovery powder mixed with water and sucked on my 3rd Gu gel. After that I took one OTC ibuprofen tablet. Then, I filled the bath tub with cold water. Getting into it was a psychological exercise. I'd already given advanced notice to Priya to ignore any screams coming from the bathroom. I screamed to my lungs content for the first 20-30 seconds. After my body acclimitized with the cold water, I added 7 lbs of ice cubes to the tub (another louuuuuddddddd screeeaaaaaaaaammm at the top of my voice). I sat for 10 minutes and then got out. Right now, I feel I can run another 12 miles (Heee hee just kidding, but really, no pains).

Now, you may ask, "What would George Costanza do?" ... The answer is simple.. If you are uncomfortable about the skinny-dipping, you dont have to go in polar bear.. just wear a sweat pant and get into cold water.. the effect is exactly the same (... and NO shrinkage after-effects ;-))

Peace,
Sai

Week 12: Recovery is a sucker!

Even though my 5-days a week routine should have started since the beginning of April, I still could do only 4-days in the week at the gym. But this week, my performance was comparatively tardier. I did not recover from the 14 miles run as fast as I expected. The pain lingered for at least 3-4 days. Add the fact that I got allergies from my Almaden Lake run. I was running fever and my ears and noses were blocked (clogged). This may rank as the most uncomfortable week so far.

Also, I was involved in a fender bender and that shook me up a bit. No injuries or visual damage to the car thankfully.. But my premium is gonna sky rocket.. Stupid insurance companies ;-)

Peace
sai.